Take a look at our April newsletter!
APRIL 2023
KaizenSeattle.com | 206-524-6702
Going the Distance IN LIFE AND BUSINESS Every third Monday in April, some of the most elite marathon runners in the world visit Massachusetts to run the Boston Marathon. I will not be there, but as you might remember, I’ve run in marathons before. It’s a pretty unforgettable experience — especially your first one. I signed up for the Seattle Rock ‘n’ Roll Marathon in 2015 at a patient’s urging. My training went well until I suffered a stress fracture in my foot a few weeks before the race. I wasn’t back in top shape by the time I needed to run, so I had to walk a fair portion. The marathon organizers must reopen the streets eventually, so I worried the carts that pick up stragglers would come for me any second. I spent a lot of time looking over my shoulder, but they never arrived — and I ultimately finished. Afterward, I went out to lunch with a friend. He congratulated me on finishing but said, “It’s too bad you didn’t beat Oprah.” I had no idea what he talked about because Oprah did not participate in that marathon. I lately discovered that she ran one back in 1994 and finished with a respectable time of 4 hours and 29 minutes. “Beating Oprah” has now become a badge of honor among newer marathon runners. Thanks to my stress fracture, I wasn’t even close. But I trained hard and surpassed Oprah’s time during my next marathon. I haven’t participated in a marathon since 2019, but I hope to do it again sometime. The process really tests your spirit, and we should all take time to challenge ourselves. A marathon is as much a mental exercise as a physical one. You even have to play mind games with yourself to make it through. No matter how fit you are, your body will eventually start hurting. It’s hard not to think you can stop anytime, take out your cellphone, and call someone to come and get you. My favorite strategy is to block out the first 23 miles of a marathon. Then, instead of thinking, “I just ran 23 miles,” I tell myself I’m starting a 5K race. And a 5K is no big deal! It sounds silly, but it works and helps me take the race one step at a time despite all the ups and downs I might experience along the way.
30% by the second year and is 70% around the first decade. You must have endurance to beat those odds. Unplanned challenges will arise along the way, and they might slow you down a bit. (I got a stress fracture in my foot before my first marathon, and the pandemic hit only a year after I started Kaizen PT.) But just like my trick for finishing marathons, breaking down the momentous task in front of you into smaller, more manageable bits will help you keep your focus. Whether the marathon in your life is literal or figurative, keeping your mind on your end goal is critical. And if at first you don’t succeed — or beat Oprah — try, try again. –Dr. Colin Sisco
Running a marathon is not that different from running a business. Roughly 20% of small businesses fail within their first year. That number climbs to
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ADD MORE MOVEMENT TO EACH DAY GET IN BETTER SHAPE
Walk or bike to your destinations. We’re all accustomed to
Getting the movement our bodies and minds need each day can be challenging. Many of us work on computers for hours, only standing to use the restroom or refill our water bottles. But we need to do more than that to stay healthy. When we add more movement to our daily routines, our muscles grow stronger, which helps improve our balance, stability, and coordination. Our bones become more durable and our joints more flexible. It’s no secret that moving helps us live healthier, but going to the gym can be expensive and time-consuming. Thankfully, we can adopt simple daily routines to add more movement to our lives. Here are a few worth trying. Be active on your work breaks. If you work an eight-hour shift, you are entitled to a few breaks throughout your day. Try to use them to be active. Stand up and stretch or walk around once an hour if you work on a computer. Set reminders on your phone so you don’t forget. You can even utilize a standing desk to avoid sitting for extended periods. If possible, get out during your lunch break and walk instead of sitting down. Being active throughout the day will help prevent stiffness and fatigue while improving focus and productivity.
getting in our cars whenever we need to go somewhere, but maybe it’s time to walk or get the bike out instead. If you travel
a short distance for work, consider walking there or riding a bicycle if possible. The same goes for trips to the post office, grocery store, or other locations close to your home. You’ll add some extra movement and sunlight to your days. Take the stairs. If you work in an office building, skip the elevator. If you work from home and have stairs in your house or apartment, walk up and down the steps a few times. You can also take the stairs up to buildings instead of using walking ramps. This adjustment is one of the quickest ways to add exercise into your day, and it doesn’t take much! These little changes can go a long way, but remember that doing these activities once is not enough. They need to become a habit. Perform them every day when possible, and you’ll feel better physically in no time.
How Improved Balance Empowers Your Actions
Balance is essential in everything you do, every day, all the time. Most of the time, you maintain your balance without even realizing it. However, you may notice a decline in your ability to balance as you age or after suffering an injury. You can combat this decline by performing balance exercises, such as yoga, standing on one leg, or walking heel-to-toe. You’ll notice numerous benefits in all aspects of your life when you practice proper balance.
move more freely and easily, making everyday tasks like walking, running, and climbing stairs easier. This can also lead to improved overall fitness and physical health. Good balance can even help if you’ve been suffering from poor posture or back pain, as it improves posture and alignment.
Not all of the benefits of proper balance are physical, though. You can also experience significant mental benefits. Good balance helps reduce stress and anxiety and improves your focus and concentration. This can cause you to do better in work or school while enhancing your overall quality of life. You may also feel more confident or boost your self-esteem since balance can help with general fitness and physical health. It’s never too late to start improving your balance. Try doing yoga or performing balance exercises, and you’ll quickly notice various improvements to your mental and physical well-being.
One of the best benefits of having a solid balance is reducing the likelihood of falling and getting injured. When you have good balance, you’re less likely to trip and fall, which usually leads to severe injuries. Nothing is worse than slipping and breaking a bone or injuring your head, which is why keeping up with balance exercises is vital, regardless of age. Another fantastic benefit of improved balance is increased mobility and flexibility. With good balance, you can
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Every other month, new dieting fads seem to take the world by storm. Some popular diets aren’t beneficial, while others have incredible health benefits, so how do people know what’s worth trying? Luckily, one recent diet out there may be a little bit more credible than the rest: the Nordic diet. Nutritionists, scientists, and chefs decided to create this diet in 2004 to help slow obesity rates and unsustainable farming practices in Nordic countries, but it might help residents of the U.S., too! The Nordic diet emphasizes consuming food high in protein, complex carbohydrates, and healthy fats. Fruits, vegetables, and seafood are common on Nordic diet menus, but what separates the Nordic diet from the others is that it uses canola oil, which has less saturated fat than olive oil and other processed options. You’re supposed to eat a decreased amount of sugar and twice the amount of fiber and seafood than a typical diet. Some phenomenal physical health benefits come with switching over to the Nordic diet. It helps reduce inflammation throughout the body and can even reduce your risk of getting Type 2 diabetes, cancer, and heart disease. Many people who tried the diet noticed decreased cholesterol and lower blood pressure while they followed these guidelines, even saying they lost weight or had an easier time staying in shape. TRY THE NORDIC DIET! Need a Nutritional Boost?
You may have seen the Nordic diet on the news after Noma, a three-Michelin-star restaurant known for its Nordic menu, recently closed in Copenhagen. Food critics and patrons rated this restaurant as one of the best in the world, but the owner found the grueling hours and intense workplace culture unsustainable. So, still wanting to work in the food industry, he converted Noma into a food laboratory. You can change and improve your diet anytime, but experts recommend the Nordic diet for its many health benefits. Make sure you pick up whole grains, fruits, vegetables, fatty fish, and other items next time you go to the grocery store. You’ll be amazed how what you eat can improve how you feel.
TAKE A BREAK!
Cod and Asparagus Bake
Inspired by FeastingAtHome.com
This recipe is quick to make and perfect for busy weeknights when eating healthy seems impossible. The buttery cod is low-fat and a great way to include healthy omega-3 and omega-6 fatty acids in your diet.
DIRECTIONS
INGREDIENTS
1. Preheat oven to 375 F. In a 15x10x1-inch baking pan brushed with oil, place cod, asparagus, and tomatoes. 2. Brush cod with lemon juice, then sprinkle with lemon zest. Sprinkle cod and vegetables with Romano cheese. Bake until fish flakes easily with a fork, about 12 minutes. 3. Remove pan from oven; preheat broiler. Broil cod mixture 3-4 inches from the heat source until vegetables are lightly browned, about 2-3 minutes.
• Oil for baking pan • 4 4-oz cod fillets • 1 lb thin asparagus, trimmed • 1 pint cherry tomatoes, halved • 2 tbsp lemon juice • 1 1/2 tsp grated lemon zest • 1/4 cup grated Romano cheese
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206-524-6702 KaizenSeattle.com
5025 25th Ave. NE, #201 Seattle, WA 98105
1. Lessons From My First Marathon 2. 3 Ways to Move More During the Day The Many Benefits of Improved Balance 3. What Is the Nordic Diet? Cod and Asparagus Bake 4. How Chris Pratt Prepared for ‘Guardians of the Galaxy’ INSIDE THIS ISSUE
FROM ‘PARKS AND REC’ TO MARVEL FAME Understanding Chris Pratt’s Physical Transformation
Many of us were enjoying the hilarious antics of Chris Pratt’s character on “Parks and Recreation” back in 2010. A few years later, Pratt had been chosen to star in Marvel’s “Guardians of the Galaxy,” which was met with confusion from the fans. Some wondered how the chubby guy from a comedy sitcom would be able to transform into an action star. Even James Gunn, the director of “Guardians of the Galaxy,” was unsure about Pratt before his audition, stating, “Sarah Finn, our casting director, really deserves the credit for Chris because she kept putting his picture in front of me. I was like, ‘The chubby guy from “Parks and Rec”? Don’t be stupid.’”
landing the role of Star-Lord, Pratt posted a picture of himself shirtless on social media, and fans were amazed. He was in incredible shape, weighing 60 pounds less with six-pack abs. So, how did Chris Pratt get into such incredible shape? He had intensive workouts six days a week and a very strict diet. Marvel paired Pratt up with a personal trainer and a nutritionist who had him consume over 4,000 calories a day while drinking extreme amounts of water. He stopped drinking beer and avoided processed foods and sugar. His exercise routine was nothing short of intense. They often included sessions of P90X, running, swimming, boxing, and kickboxing. And he even participated in a triathlon. But Pratt hasn’t let his physique diminish over the past decade. He’s kept up with his routine and looks as physically fit as ever. Pratt didn’t just start his weight loss journey because of his career; he did it for his personal well-being and health. Most of us won’t be able to imitate Pratt’s fitness routine, but we can certainly take inspiration from it to fuel our own fitness endeavors.
Pratt weighed over 300 pounds when he was chosen for the role of Star-Lord, but he was still concerned about his physique. In one instance, the studio sent him a prop and asked for pictures of him with the prop, and he was nervous he would be fired for how he looked. Six months after
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BACK PAIN AND SCIATICA WORKSHOP
Thursday, Apr. 27, at 6:00 p.m. at Kaizen PT SCAN THIS CODE TO REGISTER TODAY for this FREE workshop or call our office at 206-524-6702. This workshop is limited to the first 10 people to register. When you register, you can add a guest at no additional cost. (We do this because many people request to bring their spouse or other family member.)
Back pain and sciatica can completely ruin your life … I’ve seen it many times.
If you’re confused about what to do and are looking for answers, here’s some of what you’ll learn: » The single biggest mistake back pain and sciatica sufferers make that actually stops them from healing.
» It can make you lean on the shopping cart when walking through the grocery store (how embarrassing) … » It can take your focus away from enjoying your life … like spending time with your children or grandchildren …
» The three most common causes of lower back pain and sciatica.
» It can mess up your work or force you to do a job you don’t want to do …
» A surefire way to pick the right treatment for the cause of your pain (and save you a ton of time and money).
» It can ruin your travel plans …
» How a problem in your back can cause pain, numbness, or tingling in your leg.
» And it can take away your ability to live life … you’ll have to rely on others or ask them to wait for you while you sit down for a minute... Less movement and enjoyment of life can lead to depression, increased stress, and a sedentary lifestyle (more sitting and less moving), which leads to bigger health and life problems. The lower back and sciatica specialists at Kaizen Physical Therapy have helped hundreds of people from right here in Seattle and the rest of King County who have suffered needlessly with lower back pain and sciatica — it’s our specialty.
» What successful treatment and permanent relief looks like without the side effects of medications, injections, or surgery. As a special bonus, all attendees will receive a copy of my new book “Back to Normal.” This book will help you understand the cause of your back pain.
Looking forward to seeing you at the workshop,
–Dr. Colin Sisco
www.kaizenseattle.com
Attention Back Pain and Sciatica Sufferers! Back by Request …
Back Pain And Sciatica Workshop Reveals How To Naturally Heal Back Pain And Sciatica For Good.
Thursday, Apr. 27, at 6:00 p.m. at the Kaizen PT office.
» Do you suffer from back pain or leg pain when you stand or walk? » Do you have pain when you sit or drive for long periods of time? » Do you experience pain, numbness, or tingling into your butt, groin, or down your leg? » Does your back ever “give out” if you move the wrong way? » Are you afraid your pain will get worse if you don’t do anything about it? If you have answered YES to any of the above questions (or have a stubborn spouse who is in denial), the Lower Back and Sciatica Workshop may be a life-changing event for you!
SCAN THE CODE TO REGISTER TODAY for this FREE workshop or call our office at 206-524-6702.
Patient Testimonial
“I left Seattle at the end of the summer feeling much better, and I attribute much of that to my therapy at Kaizen. I am now able to sit down for longer periods. I can sleep a little better. Most importantly, I’ve started feeling much more functional, which allowed me to return to work and school.”
– Adil B. (Kaizen PT past patient)
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